Download Your Nutrition Questions….Answered

 Your Nutrition Questions….Answered
By: Susan Zeff, RD LD Is fresh produce best? What’s Vitamin D? What is “gluten‐free”? I am the question queen. Seriously, I am. People discover I’m a dietitian and out come the nutrition questions. Doesn’t matter where or how – at the supermarket, school events, parties, my blog, random emails, you name it. And guess what? I love it. I love helping people eat better and lead healthier lives. So this month, I have included a few recent questions asked of me (with my answers of course). Hopefully you’ll learn something new to change the way you eat, too. Enjoy! Is fresh produce best? Fresh, frozen or canned – all are nutritious and each has their own pros and cons. If you eat only one type, don’t worry – you’ll still reap nutritional benefits. Fresh: Fresh produce is easy to find and cook. It can, however, spoil quickly and lose optimal nutrition because of extensive travel times or just sitting (at the market or in your fridge). Try buying seasonally as often as possible. Think about this: It might be convenient buying blueberries in December, but the berries travel a long way (typically from South America) and as they do, they lose inherent vitamins and minerals, as well as ripeness. When they finally arrive, they might be past their peak and not taste as good (plus they are expensive, to boot). Texas’ blueberry season is in May and June – they are abundant, inexpensive and delicious. By buying both locally and seasonally, you get the freshest possible produce. Check out Coppell’s Farmers’ Market and stores like Market Street, Central Market or Sprouts for good selections. Canned and Frozen: These are processed at peak ripeness, enabling produce to last longer with many nutrients intact. Canned is cost‐effective while frozen can be found at pretty good prices. Remember, however, both sometimes contain added salts, sugars and sauces, diluting nutritional value. Check the label; look for plain or low salt vegetable varieties, and fruits in natural juices. Also, try rinsing canned beans in a colander prior to use to decrease sodium by about 50%. What’s Vitamin D? Vitamin D is an essential vitamin that partners with calcium to maintain healthy bones. A deficiency can result in weak, brittle or thin bones, leading to long‐term bone disease. Recent research indicates that deficiencies may also increase risks of cardiovascular, diabetes, cancer and autoimmune diseases. The best source of vitamin D is the sun. If you wear sunscreen daily however, you might not be maintaining adequate amounts. It is estimated that over half of the US population is deficient – with older adults, African Americans, children, infants and those in the northernmost states at greatest risk. To help, try eating vitamin D‐rich foods daily – oily fish, egg yolks, cod liver oil and liver are good sources. If these don’t entice you, try fortified foods including milk, OJ, Monterey‐brand mushrooms, breads and cereals (check the label to ensure D amounts are at least 200‐400 IU per serving). Healthy adults should also consider a vitamin D‐3 supplement of 800‐1000 IU daily. Recommended amounts are currently 400 IU for adults, however, evolving research shows that up to 1000 IU daily can be beneficial. What is “gluten‐free”? Gluten is a protein found in wheat, rye and barley. People diagnosed with celiac disease must eat gluten‐free diets for life. When they ingest gluten, their body’s immune system attacks the small intestine lining leaving it unable to absorb valuable nutrients, causing severe deficiencies. There is also a group of people who are simply gluten intolerant – they experience uncomfortable digestive symptoms (without intestinal damage) when gluten is consumed. Years ago, it was difficult to find tasty gluten‐free food. But because diagnoses of both diseases are increasing, food manufacturers have started filling the void. Products are varied and some are quite good. Gluten‐free has reached “it‐diet” status; many non‐celiacs have tried to adopt it in search of a healthier lifestyle. Be aware, however, that a strict, gluten‐free diet is not for the faint of heart – it can be expensive and very difficult to maintain. Additionally, many packaged, gluten‐free foods are high in fat, calories, salt and sugar – and low in fiber and valuable B‐vitamins. Consult a Registered Dietitian if you are considering this diet. Should I give up coffee? Coffee lovers, rejoice. For years, researchers have been trying to link coffee to increased heart disease and cancer risk. However, decades‐long studies show no real health threats from moderate caffeine or coffee consumption (one to two cups per day). Studies are now underway to uncover potential health benefits from coffee. One such benefit could be its protective antioxidant activity, similar to green and black teas. Any benefit, however, is diluted when sweeteners, whipped creams and whole milks are added. So go ahead and enjoy your (unsweetened, skim‐milk, low‐
calorie) coffee with ease. Sugar: Not So Sweet
By: Susan Zeff, RD LD Did you know Americans consume between 37 to 50 pounds of sugar per year? Yes, that’s right – last year each of us wolfed down 8,060 to 10,950 teaspoons of excess sugar. I’m not talking about natural sugar in fruits, dairy and veggies (which also provide vitamins, minerals and fiber). I’m talking about added sugars found in so many foods and beverages it would make your head spin. Where does mountain of sugar come from? It’s not just from sugary treats and desserts; it’s primarily from other foods – foods found all over the supermarket that contain hidden sugars you aren’t aware of and probably can’t even pronounce. Cheap sweeteners have quietly snuck into our processed foods and beverages to replace other ingredients and appeal to taste buds and wallets. The result? Everything from drinks to peanut butter to cereals and bread contains added sweeteners. And we’re eating it all at breakneck speed. All of this excess sugar wreaks havoc on your body – it crowds out healthier foods in your diet, it causes cavities and it makes you fat. Most importantly, emerging research now links our high sugar intake to diseases such as obesity, high blood pressure, Type 2 diabetes, heart disease and stroke. The American Heart Association (AHA) became so alarmed, they recently issued their own recommended daily guidelines for limiting added sugar intake: for women, 100 calories (6 ½ teaspoons of sugar); for men, 150 calories, or 9 ½ teaspoons. We are currently consuming five times that amount. Start today by cutting back on added sugar. Be aware of what you eat and drink – and make better choices at supermarkets and restaurants. It will leave more room in your diet for healthy foods and real desserts. Read on to learn more about reducing the sweet stuff in your diet. Read the Ingredient List How do you find out if your favorite product reeks of sugar? Read the ingredient list on the package. Look for sweeteners listed within first three ingredients (ingredients are ordered by weight, so the first three are the primary ones). If you see a sweetener, choose another product or consume this one less often. There are more than forty types of added sugars; look for these common ones: agave nectar or syrup evaporated cane juice fructose glucose dextrose maltose sucrose fruit juice concentrates (apple, grape, orange) corn syrup high‐fructose corn syrup
honey maple syrup molasses sugar (raw, table, brown, confectioner’s, baker’s, powdered, invert, turbinado) malt syrup barley malt beet sugar There is no Healthy Sugar One sugar is no better than another despite what it’s called or how dressed up it is (including “organic”, “natural”, raw, “syrup”, honey or agave). Once your body breaks it down it’s all the same – it’s just sugar. Same with fruit juice concentrates – fruit juice basically whittled down to a simple sugar – it’s still added sugar. We Drink our Sugar Step away from the drinks – most of those 37 to 50 pounds of added sugar we consume come from sweetened beverages. Liquid calories don’t satisfy hunger, so though we drink all of that sugar, we never really compensate later (like we would if we eat a decadent dessert). Many regular sodas, coffee drinks, bottled teas, sports and energy drinks, and fruit drinks contain tons of added sugar. A 20‐
ounce bottle of Sobe Green Tea has 13 teaspoons of added sugar (twice as much as a regular‐size Snickers); an 8‐ounce can of Red Bull has 7 teaspoons (more than a serving of Fruit Loops) and a 20‐ounce Gatorade has 9 teaspoons (as much as a regular‐
size bag of M&Ms). And it’s not just the supermarket – Starbucks beverages can contain between 4 and 10+ teaspoons of sugar; McDonald’s lattes and cappuccinos about the same. And sweet tea? A McDonald’s child’s size has 15 teaspoons of sugar – you could eat three cream‐filled donuts for that much sugar. Be Wary of “Healthy” and “Fat Free” Some products touted as “healthy” contain as much sugar as a dessert. Read labels for yogurt, granola bars, peanut butter, instant oatmeal, whole grain breakfast cereals, pretzels, pitas, whole grain bread and crackers to ensure they are truly a healthy choice. Added sweeteners are also prominent in fat free foods to bulk up taste. Again, read the label to compare – sometimes the better choice is the original version. Condiments are Sneaky Condiments pack a sugar wallop – a little here, a little there and you can easily overextend your daily sugar allotment. Familiarize yourself with ketchups, salad dressings, mustards, marinades (especially teriyaki) and BBQ sauces. Many have 1 – 2 teaspoons of sugar per tiny serving. Got a nutrition question? Email me at [email protected] – I’ll feature your question in a Q&A column for next month. And check out my blog at www.carrotsandacupcake.blogspot.com.
Guilt‐Free Chicken Enchiladas 3 cups cubed cooked chicken meat 1 cup grated cheddar cheese 1 can green enchilada sauce 1 – 8 ounce fat free cream cheese (softened) 1 – 8 ounce fat free sour cream 1 can of drained black beans 6 flour tortillas Preheat oven to 350 degrees. Lightly grease a large baking dish. To the cooked chicken, add cream cheese‐softened, sour cream, and green enchilada sauce. Next, cut the flour tortillas in half, then line the bottom of the baking dish with the flour tortillas. Place a layer of the chicken mixture on top of the tortillas. Then add the can of black beans on top of the chicken mixture. Sprinkle half of the cheese on top of the black beans. Repeat the layer of tortillas and chicken mixture followed by sprinkling the remaining cheese on top. Put in the oven to bake for 30 minutes or until the cheese has melted. Serves: 4‐6 Nutrition facts per serving: Calories: 390, Total Fat: 7 g, Cholesterol: 80 mg, Sodium: 1130 mg, Total Carbohydrate: 36 g, Protein: 46 g Julie’s Chicken Salad Ingredients: 6 cups cooked chicken 1 apple, diced and dipped in lemon juice to prevent discoloration 1 1/2 cups red, seedless grapes, chopped in halves 1 cup celery, chopped 1/2 cup dried cranberries 1/2 cup sliced almonds 12 oz. bottle of fat‐free poppy seed dressing Wash all produce before cutting. Cut up chicken into bite‐sized pieces. Add chopped apple, celery, and sliced seedless grapes. Mix well. Add cranberries and sliced almonds. Pour poppy seed dressing over all ingredients. Mix well. Refrigerate until ready to use. This salad can be made one day ahead of time and served the next for optimum mellowing of flavors. Preparation Time: 20 minutes Yield: 18 half‐cup servings Serve as chicken sandwiches with soup; chicken pita pockets; or as an entrée with your favorite vegetables. Nutrition Facts Per Serving: Calories: 181, Total Fat: 4.4 g, Cholesterol: 44 mg, Sodium: 106 mg, Total Carbohydrate: 18 g, Protein: 19 g, Calcium: 28.5 g, Potassium: 260 mg Summer Veggies with Bow‐Tie Pasta Ingredients: 2 yellow crooked neck squash, sliced ‐‐ 6 ounces 2 zucchini, sliced – 6 ounces 12 baby carrots, sliced – 6 ounces ½ head red/purple cabbage, chopped – 2 ½ cups 3 green onions, chopped – ½ cup ½ green bell pepper, sliced – ½ cup 10 sprays “I Can’t Believe It’s Not Butter!” 1 box (16 oz.) Faralle pasta Fresh Parmesan Cheese to taste Directions: In skillet, put all vegetables with sprays of butter. Place lid on vegetables and cook until tender. In sauce pan, prepare pasta as directed on box. Drain pasta, and toss with cooked vegetables. Sprinkle with Parmesan Cheese. Preparation Time: 30 minutes Cook Time: 1 hour Yield: 8 servings Cost per serving: $1.02 Serve with: Grilled Chicken Breasts or Sliced Ham. You can even toss your meat choice in with the pasta and vegetables while cooking. Nutrition facts per serving: Calories: 240, Total Fat: 1 g, Cholesterol: 0 mg, Sodium: 25 mg, Total Carbohydrate: 49 g, Protein: 9 g Breakfast Pizza 1 can crescent rolls 1 pound ground sausage 3/4 cup grated cheese 5 eggs 1/2 tablespoon Creole Seasoning 1 cup salsa (optional) Brown the sausage in a frying pan over medium heat. Cook until well done. To remove excess grease you can pour the sausage in a bowl with folded paper towels in the bottom to absorb the grease. Unroll the crescent rolls on a pizza pan and place in a circle. Mash the edges together so that the pan is no longer visible. Spread the ground sausage and grated cheese evenly over the crescent roll crust. Whip the 5 eggs in a bowl with Creole seasoning. Pour egg mixture evenly over pizza. Place in oven and bake at 350 for 15 to 20 minutes. Garnish with salsa is optional. Preparation time: 15 min Cook time: 15‐20 min Serves: 6 Nutrition Facts per Serving: Calories: 371, Total Fat: 22g, Cholesterol: 71g, Sodium: < 977, Total Carbs: 22g, Dietary Fiber: 2g, Protein: 23g Spicy Shrimp Spinach Salad Ingredients: 1 lb fresh or frozen peeled, deveined medium and/or large shrimp 1 ½ tsp jerk seasoning 1 Tbsp olive oil 1.5 tsp bottled minced garlic 8 cups torn fresh spinach ¼ cup red onion 1 cup grape tomatoes Thaw shrimp, if frozen. You can do this by placing the shrimp under cool running water for no more than 20 minutes. Rinse shrimp; pat dry with paper towels. Place shrimp in small bowl. Sprinkle shrimp with jerk seasoning; toss to coat. Set shrimp aside. If it is going to take some time, place in refrigerator to follow food safety guidelines. In a large skillet, heat 1 tablespoon of the olive oil over medium‐high heat. Add garlic, red onion, and shrimp. Cook in the hot oil for 2 to 3 minutes or until shrimp is opaque. Add spinach, cook and stir about 1 minute or until spinach is just wilted. Transfer to a serving platter. Remember, the more wilted the spinach the less vitamins and nutrients you will receive as the heat removes them. Place tomatoes on top of dish to garnish and add flavor. Nutrition Facts Per Serving: Calories: 180, Total Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 170 mg, Sodium: 320 mg, Total Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 25 g Educational programs of Texas AgriLife Extension Service are open to all people without regard to race, color, sex, disability, religion, age, or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating.